Optimal Energy Bars: Spiced Coconut + Almond

March is National Nutrition Month ®!! It is a month dedicated to nutrition education and information, sponsored by the Academy of Nutrition and Dietetics. The theme for 2014 is “Enjoy the taste of eating right”.

So, what does eating right mean to you? Does it mean, eating when you are hungry? Eating oatmeal for breakfast, a rice bowl for lunch, and a salad for dinner? Or is it whatever you crave, or what your husband or wife, mother or father, has put in a sack lunch for you? Everyone has their own view on what eating right means to them. It could depend on tradition, culture, physical activity, or personal habits. Today, I am going to talk about some basic tips based upon the Institute of Medicine's (IOM) dietary guidelines that can help you enjoy eating right. View the following information as a tool to  create balance in your diet. Are you ready? Lets go!

First all you may ask, who is the IOM? They are a nonprofit organization that works outside of the government to provide unbiased and authoritative advice, based upon evidence based science, to help inform health decisions for health care practitioners as well as the public (1). In 2002 the IOM set dietary recommendations for macronutrient intakes, such as carbohydrates, protein, and fat. Fiber is added as a subcategory of carbohydrates, although it is not a macronutrient. Using percentages to indicate total amount of daily calories, the IOM reports the following (1):

           

Carbohydrates: 45-65% of daily calories

·      Dietary Fiber: 14g/1000 calories

Fat: 20-35% of daily calories

            Protein: 10-35% of daily calories  

These percentages are based on the nutrients our bodies need to support health and longevity. Carbohydrates, for example, are the main fuel source for our brains. Without them, we feel groggy and slow. Fats, on the other are needed so we can absorb fat soluble vitamins, such as vitamin A, E, D, and K, and also to support the health of every cell in our body. Fats are essential in building cell membranes. Whereas proteins on the other hand, are the building blocks for muscle tissue, signaling and transport messengers, as well as enzymes. Without adequate protein, we can experience muscle wasting as well as overall decreased biochemical functioning. And finally fiber is needed to support regular bowel movements, feed healthy gut bacteria, bind to environmental toxins and cholesterol, and even slough off dead intestinal cells. Wow!

However, these macronutrients should come from as many whole foods as possible. Why? Because whole foods offer more than just carbohydrates, fat, protein and fiber. They also offer vitamins and minerals, as well as bioactive compounds, which often are stripped from processed foods. The wonderful thing about nature is that everything comes in an optimal package.For instance, take an apple. An apple is made up of mostly carbohydrates and fiber, with little to no fat or protein. It also has vitamin C and bioactive compounds called polyphenols. These polyphenols, which are mostly found in the skin, have been attributed to offering antioxidant support, cardiovascular benefits, blood sugar regulation, anti-inflammatory benefits, etc (2). However, when you drink pure apple juice, these compounds are lost! First of all the peel is removed, and then it is pasteurized, destroying most of the little remaining polyphenols found in the flesh (2). Not only do you lose the bioactive compounds, but also the apple juice no longer has any fiber.

Now, after this example, can you understand why whole foods should come first? And why balancing your intake of carbohydrates, proteins, and fats can help support health? And not mention the laundry list of benefits attributed to fiber? Great! Together we are now on board to “enjoy the taste of eating right!”

So today I share with you an energy bar recipe. As you know, we all are busy, and like to reach for an energy bar or alternative snack come 3pm, when our blood sugar is low as well as our energy. However, most of the energy bars available are not balanced, nor do they contain adequate fiber. More often, they are high in sugar, low in fiber, and have inadequate amounts of proteins and fats. Let alone, they are mostly processed, and made from refined ingredients. Errrr! So, remember the macronutrient guidelines I spoke of earlier. And remember this. Recently Harvard researchers found that using a 10:1 carbohydrate to fiber ratio, can help you identify a product that offers adequate whole grain fiber (3). For instance if a food bar has 30g of carbohydrates, it should have at least 3 grams of fiber or more! Also, remember whole foods offer more than just macronutrient calories. They also offer vitamins, minerals, and those awesome bioactive compounds. 

Finally, if you don’t have the time, opt for an energy bar made of quality ingredients that follows the recommendations above. However, if you have 30 minutes to spare on a quite Sunday morning, or perhaps even tonight, you can quickly prepare these tasty Spiced Coconut and Almond whole food, balanced, energy bars in a jiffy! The macronutrient and fiber break down per serving of this tasty snack is: Calories: 211, Fat: 7.4g (32%), Carbohydrates: 27g (51%), Protein: 10.4g (20%), Dietary Fiber: 5.6g 

Now are you interested in trying to make your own balanced energy bars?? 

Optimal Energy Bars: Spiced Coconut + Almond

Makes 6 individual bars

Ingredients:

20 almonds

1/2 cup rolled oats

1 tablespoon chia seeds

140 g medjool dates, pitted (about 12 medium-small dates)

2 ½ scoops Garden of Life Raw Protein Powder-Original/Plain (unsweetened/no stevia) 

½ cup finely shredded unsweetened coconut

1 teaspoon vanilla extract

1 teaspoon ground ginger

½ teaspoon ground cardamom

½ teaspoon fine sea salt

1/2 cup fresh water, divided into tablespoons

Directions:

1.     Preheat the oven to 325.

2.     Place the almonds on a baking sheet and bake for 5 minutes. Remove immediately and allow to cool.

3.     Meanwhile, add the rolled oats and chia seed into a food processor and pulse until medium-fine.

4.     Coarsely chop the pitted dates and add to the food processor. Process until small pieces are formed. Add the protein powder, the shredded coconut, vanilla extract, ground ginger and cardamom, sea salt, and toasted almonds. Process with hand or stopper covering opening vent until combined. The protein powder will produce a little dust.

5.     One tablespoon at a time, add the water and pulse. Continue to do so until the mixture can form a ball when squeezed with your hand. You do not want it to be too wet or dry.

6.     Finally, take a bread loaf pan and line it with parchment paper. Place the filling into the loaf pan and press down firmly to evenly spread out the dough. Flatten the top with a small spatula. Place into the freezer while you clean up the kitchen. When you are done, remove from the freezer, and cut into 6 individual bars. Keep refrigerated in a covered container or Ziplock bag. Can also be frozen until later use. 

                                                                                                                                                       

References:

1. IOM. Dietary Reference Intakes: Macronutrients. http://www.iom.edu/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx. Accessed March 3, 2014.

2. WHFoods.com. Apple. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=15. Accessed March 3, 2014.

3. Rebecca S Mozaffarian, Rebekka M Lee, Mary A Kennedy, David S Ludwig, Dariush Mozaffarian and Steven L Gortmaker. Identifying whole grain foods: a comparison of different approaches for selecting more healthful whole grain products. Public Health Nutrition. 2013(16)2255-2264.

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Beluga Lentil Lettuce Boats

I am sure you are all wondering, why hasn’t Selva posted any new recipes?? I am sorry to say that the last two plus weeks have been really busy. Midterms and dietetic internship applications have taken every last bit of my creative brainpower. I am just glad to say that I am done! Now I can take a few hours this rainy Sunday to share with you a delicious salad, made with only whole food fats, and no added oils.

So what is tiny and black, and almost looks like caviar? Beluga lentils! Even their name is fun. Lately I have been enjoying beluga lentils on a regular basis. In place of quinoa, these lentils have become my quick go-to, throwing them into salads, stir-fries, soups, stuffed into mushrooms, anything really. I just absolutely love their versatility and their ability to keep a firm but tender texture.  Red and yellow lentils often used for dal, quickly become a mush when cooked, making them a perfect addition to Indian cuisine. However, sometimes I just crave a lentil that acts more like a grain and not like a puree. Any other die hard beluga lentil fans?? If your not sure yet, here are some reasons to jump on the lentil train!

Did you know that lentils belong to the pulse family and come in many earthy colors ranging from red and orange to green and black? And that lentils cook really quickly, generally around 20 minutes? Today lentils are often used as a meat substitute for vegan and vegetarian diets due to their high levels of protein and other nutrients including folate, iron and magnesium. In addition a one-cup serving of cooked lentils has 63% of your daily fiber (1). There have been multiple studies on the health benefits of regular consumption of lentils. In the October 2012 edition of Archives of Internal Medicine, a Canadian study reported that individuals with type 2 diabetes improved glycemic control and lowered their blood pressure, reducing their overall risk of coronary heart disease by consuming 1 cup daily of legumes such as lentils (2). In addition, a study in 2005 found a significant inverse relationship between lentil consumption and breast cancer. Researchers found a 24% reduced risk in premenopausal women that consumed at least two servings of lentils per week (3). With plenty more studies available on the health benefits of lentils, they are a great addition to any diet. In the most recent 2010 Dietary Guidelines of Americans, a 2,000 calorie diet should include 1 ½ cups of legumes per week (4).

At only 300 calories per serving, yet full of plant protein (14.6 g), dietary fiber (14.5 g), healthy fats (12.6 g) and iron (30% DV for females), these lovely lettuce boats give you more than your bang for your buck! Are you convinced now? I hope so! Let me know what your favorite dishes highlight these wonderful legumes.
Ready, set, GO!!

Beluga Lentil Lettuce Boats

Makes 4 servings

For the Lentils:

1 cup dry beluga lentils

½ teaspoon sea salt

1 bay leaf

Water to cover

For the Salad:

1/3 cup minced red onion

2 garlic cloves, finely minced

2 tablespoons marinated capers + 1 tablespoon juice

1/8 teaspoon ground cardamom

2 ½ cups cooked lentils, as prepared above 

4 large kale leaves, deveined

Generous handful fresh basil leaves

1/3 cup chopped roasted walnuts

2 tablespoons balsamic vinegar

Lemon zest from one organic lemon

Sea salt and freshly ground pepper to taste

16 large romaine leaves

1 medium avocado

Directions:

For the lentils:Place the lentils, sea salt, and bay leaf in a medium saucepan and cover with 2-3 inches of fresh water. You want to make sure the lentils are generously covered with water. Turn the heat up on high until the water begins to simmer. Quickly reduce the heat to low, allowing the lentils to slowly simmer. You do not want them to boil at any point in time. Keep the pot uncovered and cook for about 25 minutes. Make sure to give the lentils a stir every 10 minutes and check to make sure they are covered with water. If they need more water just add more until they are submerged.  At 25 minutes check to see that they are tender, best is al dente. You do not want them to be overly cooked otherwise they will turn to mush. After they have reached the desired tenderness, pour them into a mesh strainer and quickly wash them with cold water. Makes about 2 ½ cups cooked. Now they can be used for the salad.

For the Salad: Meanwhile, if you need to roast walnuts, go ahead and do this now. As the lentils are cooking, in a large bowl mix together the minced red onion, garlic, capers and their juice, as well as the cardamom. Allow to marinate until later. Cut the kale and basil leaves into thin chiffonade strips. Set them aside until the lentils are done. Once the lentils are done, add the rinsed lentils to the onion and caper mixture. Mix well. Continue to add the chopped walnuts, balsamic vinegar, and lemon zest. Stir well. Season to taste with sea salt and black pepper. Finally add the chiffonade kale and basil and toss evenly.

Serve the beluga lentil salad with romaine hearts and top each lettuce wrap with avocado.

                                                                                                                                                                 

Reference:

1. Zanteson L. Fiber-Rich, Nutrition-Pack Lentils. Environmental Nutrition. 2013, Feb:8.

2. Jenkins DJ, Kendall CW, Augustin LS, et al. Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial. Arch Intern Med. 2012

Oct:1-8.

3. Adebamowo CA, Cho E, Sampson L, et al. Dietary flavonols and flavonol-rich foods intake and the risk of breast cancer. Int J Cancer. 2005;114:628-33.
4. USDA Dietary Guidelines for Americans, 2010. http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf. Accessed February 16, 2014.

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Merquén and Rosemary Farinata

Farinata is a traditional Italian appetizer or side dish made of garbanzo bean flour, water, olive oil, and spices, usually rosemary, sea salt, and black pepper. Originating in Genoa, and now commonly found along the Ligurian coast, farinata can be found in pizzerias, bakeries, and sold by street vendors. I just recently stumbled across this simple novelty and am excited to share it today with you. Since it is only made of garbanzo bean flour, it is gluten-free and vegan! With such a simple base, farinata can be embellished to your hearts desire. You can top it with sliced veggies, cheese, prosciutto, whatever. Farinata can almost become a hearty, thick pizza. However, I chose to keep it simple and classy, adding only a touch of my own flare. With the simple flavors, this farinata can be a great addition to a salad, soup, or even just as a snack.

Since garbanzo beans are full of fiber and offer a great amount of plant-based protein, this dish can keep you feeling full and nourished unlike a refined wheat flour alternative. With 5g of dietary fiber for every 18 g of carbohydrates, garbanzo bean flour has an extremely good ratio of grams of carbohydrate to fiber at 3.6:1. Just recently a report from the Harvard School of Public health identified that the American Heart Association recommendation of choosing whole grain products with a minimum 10:1 ratio of carbohydrates to fiber, is the best method in identifying quality whole grain products (1). When utilizing this tool for yourself in the grocery store, simply divide the total grams of carbohydrates by the total grams of dietary fiber. If the result is 10 or less, then you know it is a quality whole grain product! The Institute of Medicine recommends a fiber intake of 25-38 g/day for women and men respectively, or 14g per 1000 calories (2). With 9 out of 10 Americans falling short in consuming dietary fiber, the 10:1 ratio can be a great tool to help identify products that can boost your fiber intake (3).

Why are whole grains so important compared to their refined counterparts? It really boils down to synergy. In whole grains you can find various amounts of nutrients, fiber, vitamins, minerals, and even bioactive components that are important for human health and longevity. However, only together are they strong, working synergistically to provide us health benefits. Multiple epidemiological studies have revealed correlations between greater intakes of whole grain and the reduction in risk of heart disease, some cancers, type 2 diabetes, and obesity (3). Astounding, right?

Phew, you made it through my fiber ramble! I hope you learned something new. Now on to my new favorite spice of the month, merquén, a traditional Chilean spice blend used by the Chilean Mapuche Indians. This blend is prepared with chili, coriander seeds, cumin, and sea salt and gives all it is added to a unique smokey flavor. Currently, I add it to everything savory, because I cannot get enough of its delicious flavor! So as you can guess, I added it to the farinata batter along with the traditional fresh rosemary. It turned out delicious! If you can’t get your hands on merquén,  chipotle chili flakes or powder may be a good substitute. And if you want to just omit the chili flakes, then leave it as the Italians do with just the fresh rosemary.

Now with all you know about fiber, and this awesome recipe for a simple gluten-free and vegan flatbread-like goodness, I entice you to give this traditional recipe a whirl. It tastes best fresh out of the oven, but it is also delicious reheated in the toaster. The versatility makes farinata a great addition to your work or school lunch bag. Enjoy!

Merquén and Rosemary Farinata

Makes 6 servings

INGREDIENTS 

1 ½ cups garbanzo bean flour (I used Bob’s Red Mill)

2 cups warm water

3 1/2 tablespoons extra-virgin olive oil, divided

1 packed teaspoon minced fresh rosemary

½ teaspoon merquén

1 teaspoon sea salt (I used Real Salt)

Freshly ground pepper

DIRECTIONS

Whisk together the garbanzo bean flour and the water into a large bowl. Cover and let the batter sit at room temperature for two hours.

After the two hours are up, gently spoon off the top foamy layer from the batter. This step is said to eliminate GI discomfort from the beans.

Preheat the oven to 500 degrees Fahrenheit and then add 2 tablespoons of olive oil to the batter, along with the minced rosemary, merquén, and sea salt.

Once the oven is preheated, heat a 10 inch cast iron skillet over medium-high heat. When the pan is hot, add the remaining 1 ½ tablespoons olive oil (it should be sizzling). Quickly pour the batter into the cast iron skillet and transfer the skillet into the oven.

Bake the batter for 25-30 minutes until it looks golden and wrinkled. Depending on how hot your oven bakes, you may want to check at 20 minutes just in case.  

When the farinata is done, serve immediately in the skillet topped with fresh ground pepper. Cut into six slices and enjoy!

                                                                                                                                                                 
Reference:

1. Mozaffarian RS, Lee RM, Kennedy MA, et al. Identifying whole grain foods: a comparison of different approaches for selecting more healthful whole grain products. Public Health Nutrition. 2013;16(12):2255-2264

2. Institute of Medicine; Food and Nutrition Board. Dietary Reference Intakes: energy, carbohydrates, fiber, fat, fatty acids, cholesterol, protein and amino acids. Washington: National Academies Press; 2005

3. Mobley AR, Slavin JL, Hornick BA. The Future of Recommendations on Grain Foods in Dietary Guidance 1,2. 2013.

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Steel Cut Oats with Cardamom Scented Cashew Cream

For me January is a month of exhalation, letting go of all the stresses of finals and holidays and entering into a new month, a new quarter, and a new year. For me it is a great sigh of relief. Relief to be back into my much desired routine of life, studying, exercising, and nourishing myself in ways that I know are best for my mental and physical health.  January is like stepping outside into the cool crisp air, after clocking long hours in a temperature controlled building without much access to natural light. You feel rejuvenated, energized, and awake.

Today in Seattle, we are experiencing torrential down pours, thunder and lightening, and strong winds. Weather that deters even the most dedicated outdoor enthusiasts. For me, it is a sign to start slow, and enjoy the here and now watching the trees dance outside my living room window. It is the perfect day to cozy up with a cup of tea and oatmeal for breakfast. So that is what I did.

I don’t think I’ve ever mentioned my love for oatmeal. The gentle texture and versatility can make this traditional breakfast staple a savory dinner, or even tasty warming snack, on the days I just crave comfort or even digestive ease. Most recently I have gotten in the habit of making a big pot of steel cut oats Sunday night, then I have most of my breakfast covered for the following week. Its easy, delicious, and quick if you count sleeping the cooking time away. The thing I like about steel cut oats is that they give you a little bit more texture than simply rolled or quick oats. The mushy texture transforms into a hearty porridge, and therefore more of a sensory delight.

As of late I have been loving the combination of cardamom, coconut sugar, and cashew cream to enhance my basic oats. And for a little added crunch I top it all with a bit of chopped roasted walnuts. It is absolutely delicious - a bowl of oatmeal has never tasted so good!

Cardamom, is becoming more and more recognized in recipes outside of the chai tea blend. It is used in baked goods, in milk beverages, in spice rubs, and today in my oatmeal. It’s sensory characteristics, stimulate my mind and bring me comfort. Cardamom, also known as “Queen of Spices”, has been noted for its ability to support our innate antioxidant system, reducing free radicals, proving to be a anti-cancerous agent (1). The phytochemicals indole-3-carbinol and DIM, which are also found in cruciferous vegetables, are responsible for the chemopreventative properties of cardamom, especially against hormone responsive cancers (1). In addition cardamom has been used for centuries in herbal medicine to treat digestive upset, acting as a carminative by reliving gas and bloating. Today it is often added to digestive bitters formulas.

It is important to have a balance of fat, protein, and carbohydrates in your morning breakfast to balance blood sugar, support the endocrine system, and maintain satiety until lunch. Simple toast and jam, will cause your blood sugar to spike, leaving you tired, and quickly hungry for more. With 10 g of plant based protein, 12 g of mono and polyunsaturated fatty acids, including anti-inflammatory omega-3’s, and 7 g of cholesterol reducing soluble fiber, this delicious oatmeal will keep you full on 300 calories per serving. It is a great way to keep your brain fueled and running throughout the morning.

With the delightful aromas of cardamom, and creaminess of the cashews, this oatmeal will not only keep your tummy happy, but also your taste buds! Start a batch of steel cut oats tonight, soak your cashew nuts, and start off your morning right with this delicious take on the everyday, perhaps even boring to some, oats. I promise you, they will no longer be a bore after you try this recipe!

Enjoy with a cup of hot tea! My current favorite is caffeine free Organic India Sweet Rose Tulsi Tea. Tulsi is an Indian herb known for its powerful adaptogenic abilities, stimulating the mind and uplifting mood without the added caffeine. To learn more about tulsi, click here. With a teaspoon of honey, and a splash of your favorite creamy beverage, this tea smells and tastes delicious!

Note: The cashew cream makes many servings. You will have plenty for a double batch of oats, or even to top on pancakes or an evening dessert.

Steel Cut Oats with Cardamom Scented Cashew Cream

Makes 4 Servings

For the Oats:

1 cup steel cut oats

4 cups filtered water

½ teaspoon fine sea salt

For the Cardamom Scented Cashew Cream:

1 cup raw cashews, soaked overnight in water

¾ cup filtered water

2 ½ tablespoons raw honey (maple syrup or agave if you are vegan)

¼ teaspoon sea salt, plus 1-2 pinches to taste

¾ - 1 teaspoon ground cardamom

2 teaspoons ground psyllium husk

¼ cup filtered water

Toppings per Serving:

1/3 cup unsweetened vanilla hemp milk (I used Pacific), warmed

2 teaspoons coconut sugar

2 tablespoons cashew cream

1 tablespoon walnuts, roasted and chopped

Directions:

Preparing the Oats:Bring 3 cups of water to a boil and add the steel cut oats and sea salt. Stir and turn off heat. Cover and let it sit overnight.

The next morning, add the remaining cup of water, and heat the oats, stirring until creamy. Reserve a 1 cup serving and place the rest into container and refrigerate for 3 more breakfast meals.

Note: If you are using a gas stove you will have to keep cooking the oats on low for 20-25 minutes. Stirring occasionally to make sure they do not burn. You may need to add the additional 4^th cup of water now.

Preparing the Cashew Cream: Rinse the soaked cashews with fresh water and toss into a high-speed blender. Add 3/4 cup of filtered water, honey, sea salt, and cardamom. Blend until creamy and smooth. Add more cardamom and sea salt (a pinch at a time) to taste.

Meanwhile, mix the psyllium husk with the ¼ cup water and allow to gel. Whisk together the cashew cream with the psyllium husk gel. It will quickly firm up. Place into a sealable container and store in refrigerator. The cream may become more firm with time. To rejuvenate the texture just add a tablespoon of fresh water to thin the cream again.

Assembling your Oats:Put a 1 cup serving of oats into a small pot along with 1/3 cup hemp milk. Stir together and heat until warm. Top with coconut sugar, cashew cream, and roasted walnuts.

Sometimes if I am in a hurry, I put 1 cup of the cooked oats and the hemp milk into a bowl and microwave it for a minute (instead of heating it on the stove). Stir well and then add the additional toppings.

                                                                                                                                                     

Reference:

1. Acharya A, Das I, Singh S, Saha T. Chemopreventive properties of indole-3-carbinol, diindolylmethane and other constituents of cardamom against carcinogenesis. Recent Pat Food Nutr Agric. 2010 Jun;2(2):166-177.

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New Years Detox Soup

What a whirlwind of a year! Dane and I got engaged, over half of graduate school is now behind me, and Dane has once again returned from his 5^th season of fishing.  I can’t believe the holidays have already come and gone and that in two quarters I will graduate from Bastyr with my Master’s in Nutrition. Time flies by faster than I can even comprehend what day it is.

However, towards the end of the year I am feeling pretty exhausted, not just mentally from school, but also physically from trying to juggle the holiday festivities with outdoor adventures, all the while clinking my champagne glass together more often than may be healthy for small woman like myself. Yet, the holidays do only come once a year, and with that friends and family we only see during these few weeks, therefore why hold back in celebrating the good times, right?

Yet come January, all I wish I could do is be far, far away from bountiful dinner spreads, holiday cocktails, and social conversations. Simple quiet meals are all right by me to mentally and physically digest the last month of indulgence and to restore inner peace and balance. When I think of a meal that does just this, soup is the first thing that comes to mind. With its ability to bring coziness into your home, and warm you from your toes to your nose, soup’s simplicity is calming and nutritious all at once.

In this soup you will find many ingredients that support detoxification and reduce inflammation within the body. This is exactly the support we need after a long month of eating and drinking the holiday nights away.

Cashews are a wonderful nut that contain high amounts of plant based copper, an essential mineral that plays a vital role as an enzyme cofactor in many processes including our innate antioxidant system, the production of collagen, bone, skin and hair, and iron utilization (1). Copper deficiency can be associated with a decreased immune system, ruptured blood vessels and anemia, bone abnormalities, and even altered cholesterol metabolism and cardiovascular function (1). The wonderful thing about cashews is that one ¼ cup serving offers a whopping 38% of your daily copper needs. Pretty great, huh?

Turmeric, berbere, and curry powder are all spices that contain a host of phytonutrients that reduce inflammation in our bodies. Turmeric, which is also used in curry powder, inhibits an inflammatory pathway in our body via its active component curcumin, much like over the counter anti-inflammatory drugs, without toxic side effects. In addition curcumin is a powerful antioxidant that eliminates free radicals helping to reduce cellular damage and inhibit cancer cell growth. Finally turmeric has shown to support and improve liver function in mice exposed to alcohol, increasing vital detoxification enzymes and reducing oxidative stress to liver cells (2). I try to add turmeric to my diet daily due to all of its great compents that support longevity and health. Try my Liquid Gold beverage to add more turmeric to your diet. 

And cauliflower, as mentioned briefly in my last post, is a great vegetable to add to your regular diet due to its very supportive role in detoxification, increasing both Phase 1 and Phase 2 enzymes (3). These Phases of detoxification are stressed, especially when we consume alcohol and are exposed to large amounts of environmental toxins (3). Supporting our innate detox system is vital in increasing longevity and reducing chronic disease such as cancer.

So lets clink together our bowls of soup in place of wine glasses and start the new years off on a healthier note! With only 234 calories per serving, 14.1 g of fiber, and 9 g of vegetarian protein, one bowl of this New Year’s Detox Soup will keep you full till the next meal with a bunch of healthy benefits to boot. I think I am going to stock this soup throughout the entire week!

Happy New Years to you all!! I wish you health, happiness, and all the best!

New Year’s Detox Soup

Makes 5 large servings

Ingredients:

1 cup raw cashews

1 cup low sodium chicken stock (can substitute with vegetable stock if vegetarian)

1 tablespoon coconut oil

½ large yellow onion, diced

½ teaspoon turmeric

1 teaspoon berbere

1 teaspoon yellow curry powder (I used madras curry)

4 cloves garlic, minced

1 large head cauliflower, leafs removed, and coarsely chopped

2 medium small sweet potatoes, peeled and diced

3 cups low sodium chicken stock

1 cup filtered water

1 teaspoon sea salt

1 tablespoon honey

Juice of ½ lemon or lime

Generous pinch of saffron threads

Fresh ground pepper and additional sea salt to taste

Garnish with a drizzle of coconut milk, a drizzle of olive oil, or even toasted nuts/seeds

Directions:

Place the 1 cup raw cashews into the 1 cup chicken broth and allow to soak 5-10 minutes. Meanwhile sauté the onion in the coconut oil over medium heat in a large soup pot until translucent. Add the turmeric, berbere, and curry powder, reduce heat and stir. Allow the spices to become fragrant. Add the garlic, making sure not to let it burn.

Put the cashews and soaking broth into a high-speed blender and blend until smooth, about 30 seconds. Pour this liquid into the soup pot along with the onions, garlic, and spices. Add the cauliflower, the sweet potatoes, and the remaining broth and water and allow to simmer covered over medium low heat until the cauliflower and sweet potato chunks are tender.

Using an immersion blender, puree the ingredients until desired consistency. Add the salt, honey, lime juice and saffron threads and stir well. Add fresh ground pepper and additional salt to taste if needed.

Note: You can thin the soup with additional water to desired consistency. You just may have to add a little more seasoning.

Serving Idea: Serve with a tofu skewer and a side green salad.

                                                                                                                                                   

References:

1. Gropper SS, Smith JL. Advanced Nutrition and Human Metabolism 6^th Edition. Belmont, CA: Wadsworth Cengage Learning; 2013.

2. Rong S, Zhao Y, Bao W, et al. Curcuming prevents chronic alcohol-induced liver disease involving decreasing ROS generation and enhancing antioxidative capacity. Phytomedicine.2012 Apr 15;19(6):545-50.

3. Cauliflower. WHFoods Web Site. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13. Accessed January 1, 2014. 

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Christmas Cauliflower Steaks

Its not your traditional steak, but the flavor and texture leaves you just as satisfied. Cauliflower is a wonderful versatile crucifer due to its neutral, yet lightly sweet flavor. In this recipe I have combined aromatic herbs and toasted nuts to create a comforting vegetarian, and easily made vegan dish. You can even cut the time in half if you already have store bought or homemade pesto on hand. Trust me, the 20 minutes are worth it!

Since it is the holidays, I want to keep it short and sweet. Just as a heads up cauliflower is rich in isothiocyanates which are bioactive compounds that support our innate detoxification system. This is great news especially during the holidays when we tend to grab one or more of those delicious Christmas cocktails which put a little added stress to our system. Also, cauliflower is very rich in vitamin C, a water soluble vitamin which acts as an antioxidant in our body, reducing oxidative stress within our cells. The ability of vitamin C to reduce the formation of possible mutagenic/cancerous cells is a great reason to add crucifers into your diet. 

So why not try these super delicious cauliflower steaks this holiday! Topped with a raw homemade pesto, and gluten-free almond cornmeal crumbs, they are to die for and fit for any special diet. Oh and not to mention, this dish is even white, green, and red- perfect for the spirit of Christmas. 

To your health and happy holidays!!

-Selva W.

Cauliflower Steaks with Basil Pesto and Almond Cornmeal Crumbs

Serves Four

INGREDIENTS

For the Pesto

1/2 large container 4 oz container of basil

2 cloves garlic

1/4 cup grated parmesan (optional)

1/3 cup pine nuts, toasted

1/2 cup olive oil

Juice of 1/2 lemon (2 T)

sea salt and fresh ground pepper to taste 

For the Almond Cornmeal Crumbs

1/4 cup sliced almonds

1/4 cup fine cornmeal

1/3 tsp dried sage

1/3 tsp dried thyme

1/3 tsp dried marjoram

Generous pinch sea salt and fresh ground pepper

2 teaspoons coconut oil

For the Cauliflower Steaks

1 large head of cauliflower

1 tablespoon extra virgin olive oil

Heirloom cherry tomatoes, diced (garnish)

Watercress (garnish)

DIRECTIONS

Toast the pine nuts carefully over medium low heat in a sauté pan while stirring with wooden spoon. They burn easily if left unattended. Once golden brown and aromatic, remove from heat and pour in a small bowl to cool. Meanwhile, place basil leaves from 1/2 large basil container into a small food processor along with the two cloves of garlic. Process until finely chopped. Then add the cheese, olive oil, lemon juice, and season with salt and pepper to taste. You can omit the cheese if you are vegan and it will still taste great! Process until combined, pour into a small bowl or glass jar and set aside. You will need the food processor again later so clean it when you have a minute or two. 

Preheat oven to 400 degrees Fahrenheit. Remove the leaves from the cauliflower and trim the stem. Cut 1/2-3/4 inch slices of the cauliflower (small pieces will fall off, save those for another dish or roast along with the steaks and top with pesto and crumbs). Heat a medium sauté pan to medium and add a tablespoon of olive oil. Reduce heat and place two cauliflower steaks into the pan, and sauté on each side for 2-3 minutes until golden brown. Transfer the steaks to a baking sheet and bake for 15 minutes or until al dente. You want them to be tender but not too soft. 

While the steaks are baking, place the cornmeal and sliced almonds into the small food processor, and pulse until small-medium almond chunks are formed. Add the herbs, salt and pepper, and pulse to combine. Heat the coconut oil in a large sauté pan over medium low and pour in the almond cornmeal mixture. Stir the mixture with a wooden spoon until golden brown and aromatic. Adjust salt and pepper to taste. Remove from heat once golden and set aside. 

Brush a warmed serving plate with pesto, and top with a handful of watercress. Place the steaks top of the watercress and brush with pesto, sprinkle the almond cornmeal crumbs over the steaks and top each with a spoonful of heirloom tomatoes. Serve immediately. 

Meal Idea: Serve the cauliflower steaks alongside a large salad, with brown rice or any other grain for a complete meal. 

                                                                                                                                                                                                     
References:
1. Whfoods: Cauliflower

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Clarified Butter, Yes Please!

Have you ever tried ghee or clarified butter? Usually found in health food stores, or in ethnic grocery stores, ghee can be quite expensive. Also, if your like me and you want the highest quality, 100% organic grass-fed ghee can cost you anywhere from $10 to $13 dollars for an 8 oz jar. Personally, that is too much for my budget. However, I can still have the same thing, for about $5.

First of all let me tell you some of the benefits of using clarified butter, or ghee. Since clarified butter is butter that has been simmered to remove milk solids (such as whey and milk proteins) and water, it has an increased shelf life and higher smoke point than that of normal butter. The removal of these milk solids increases the smoke point from 250°F to 400°F. This makes clarified butter a better choice for high heat frying when butter flavor is desired.

What is "smoke point" and why is it important? Well, each cooking fat or oil has its own unique smoke point were the fats break down into a visible gaseous product called acrolein, or otherwise known as blue smoke. This smoke not only is irritating to the mucous membranes of our eyes and respiratory passages, but it is the visual sign that the cooking fats are breaking down, rendering a rancid fat. This tends to not only ruin the flavor of the food that is cooked but it can also be detrimental to our health if consumed. Rancid fats act as free radicals in our bodies, destroying cell membranes and causing an inflammatory reaction. Therefore, if you notice that the fat in your pan is smoking because you forgot to turn down the heat, it is wise to start over before continuing with your cooking.

Sautéing and pan-frying temperatures may reach anywhere between 350-450°F. Therefore make sure to use appropriate oils and fats to reduce their breakdown and the creation of toxic by products.

Approximate Smoke Points for Oils Are:

Butter                                            250°F

Clarified Butter                               400°F

Extra Virgin Coconut Oil                 350°F

Extra Virgin Olive Oil                      375°F

Refined Coconut Oil                       450°F

High Oleic Canola Oil                     475°F

Avocado Oil                                      500°F      
                             

Also of note, clarified butter has negligible amounts of lactose, which may make it easier to digest for individuals that are lactose intolerant.

So join me and get an insiders tip on how to make your own clarified butter. The flavor itself is a reason to try it, for it is nutty and almost cheesy. It is great over popcorn, for your fried egg in the morning, on toast, or even for a quick stir-fry of fresh vegetables.

How To: Make Clarified Butter

Makes about ½ cup (4oz)

Ingredients:

1 stick organic unsalted butter 
Note: organic valley pastured butter is lightly salted but it still works fine

Directions:

1. Place the stick of butter into a small saucepan and melt over medium heat.

2. Once butter is melted reduce the heat to low and allow the fat to bubble. It will begin to form white foam, gently spoon the layer of foam off and discard.

3. Allow fat to simmer and spurt water for about 10-15 minutes. Keep removing foam with spoon.

4. Once foam has ceased to form, and the color has turned amber, turn off heat. Proteins should be stuck to the bottom of the pan, and the fat should be clear. Make sure to spoon any remaining foam from the top.

5. Then slowly pour the fat into a heatproof jar, making sure to leave the proteins behind. I like to use the small 4 oz mason jars.

6. Allow clarified butter to cool. Once hardened, cover with lid and store in a cool, dark space or keep in the refrigerator.

                                                                                                                                                                    

References:

1. McGhee H. On Food and Cooking: The Science and Lore of The Kitchen. New York: Scribner; 2004.

2. Corriher SO. Cookwise: The Secrets of Cooking Revealed. New York: William Morrow; 2011.

3. Williams M. Foods Experimental Perspectives. New Jersey: Prentice Hall; 2012.

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